Amfanin shinkafar daji, yadda ake shirya da girke-girke

Wadatacce

• Amfanin shinkafar daji
• Abincin abinci
• Yadda ake shirya shinkafar daji
• 1. Salatin ruwa tare da shinkafar daji
• 2. Shinkafar daji tare da kayan lambu

Shinkafar daji, wacce aka fi sani da shinkafa ta daji, iri ne mai matukar gina jiki wanda aka samar dashi daga algae na ruwa Zizania L. Koyaya, kodayake wannan shinkafar tana kama da farar shinkafa, amma ba ta da alaƙa da ita kai tsaye.

Idan aka kwatanta da farar shinkafa, ana ɗaukar shinkafar daji a matsayin cikakkiyar hatsi kuma tana da adadin furotin sau biyu, ƙarin fiber, bitamin B da kuma ma'adanai kamar ƙarfe, alli, zinc da potassium. Bugu da kari, shinkafar daji tana da arziki a cikin antioxidants kuma, sabili da haka, yawan amfani da ita na yau da kullun yana da alaƙa da fa'idodin kiwon lafiya da yawa.

Amfanin shinkafar daji

Amfani da shinkafar daji na iya kawo fa'idodi da yawa ga lafiyar jiki, tunda ita cikakkiyar hatsi ce, manyan kuwa sune:

• Combats maƙarƙashiya, tunda yana inganta wucewar hanji kuma yana kara karfin najasa, fifitawa, tare da shan ruwa, fitowar najasa;
• Yana taimakawa wajen hana kamuwa da cutar kansa da kuma hana saurin tsufa, saboda yana da wadata a cikin antioxidants, galibi mahaɗan phenolic da flavonoids, waɗanda ke da alhakin kare kwayar halitta daga lalacewar 'yanci kyauta;
• Yana taimaka hana cututtukan zuciya da jijiyoyin jini, tun da yana da wadata a cikin zare, wanda ke da alaƙa da rage yawan ƙwayar cholesterol, LDL (mummunan cholesterol) da triglycerides, inganta lafiyar zuciya;
• Yana son asarar nauyi, tun da yana da wadataccen sunadarai, yana ƙaruwa jin ƙoshin godiya saboda yawan zarensa da kuma taimakawa cikin tsarin insulin. Wani bincike da aka gudanar tare da beraye ya nuna cewa shinkafar daji na iya hana tarin kitse da kuma son karuwar leptin, wanda shine kwayar halittar da ake samu a cikin yawan masu kiba. Kodayake wannan hormone yana da alaƙa da rage yawan ci, a cikin mutane masu nauyin gaske akwai ci gaban juriya da aikinta;
• Yana taimakawa wajen sarrafa yawan sukari, hana ciwon sukari, tunda shakar carbohydrates a matakin hanji yana da hankali, yana haifar da glucose ya karu a hankali da kuma insulin don daidaita yawansa cikin jini.

Yana da mahimmanci a ambaci cewa akwai karancin karatun kimiyya akan irin wannan shinkafar, kuma ana bukatar kara karatu don tabbatar da duk amfaninta. Ana iya cin shinkafar daji a cikin lafiyayyen tsari da daidaitaccen abinci.

Abincin abinci

Tebur mai zuwa yana nuna abubuwan gina jiki na shinkafar daji ga kowane gram 100, ban da kwatankwacin farin shinkafa:

Yadda ake shirya shinkafar daji

Idan aka kwatanta da farin shinkafa, shinkafar daji ta ɗauki tsawan lokaci don kammalawa, kimanin minti 45 zuwa 60. Saboda haka, yana yiwuwa a dafa shinkafar daji ta hanyoyi biyu:

1. Sanya kofi 1 na shinkafar daji da kofi 3 na ruwa tare da dan gishiri, a kan wuta mai zafi har sai ta tafasa. Da zaran ya tafasa, sa shi kan wuta mara kadan, sai a rufe sannan a barshi ya dahu na minti 45 zuwa 60;
2. Jiƙa da daddare kuma sake maimaita aikin da aka ambata a sama kuma dafa don kimanin minti 20 zuwa 25.

Wasu girke-girke waɗanda za a iya shirya su da shinkafar daji sune:

1. Salatin ruwa tare da shinkafar daji

Sinadaran

• 1 fakitin ruwan ruwa;
• 1 karas grated karas;
• 30 g na kwayoyi;
• 1 kofin shinkafar daji;
• 3 kofuna na ruwa;
• Man zaitun da ruwan inabi;
• 1 tsunkule na gishiri da barkono.

Yanayin shiri

Da zarar an shirya shinkafar daji, sai a gauraya dukkan abubuwanda ke cikin kwandon sai kuma a dama da man zaitun da ruwan tsami. Wani zabin kuma shine shirya lemon vinaigrette kuma saboda wannan kuna bukatar ruwan lemon tsami 2, man zaitun, mustard, yankakken tafarnuwa, gishiri da barkono, hada komai ku dandana salatin.

2. Shinkafar daji tare da kayan lambu

Sinadaran

• 1 kofin shinkafar daji;
• 3 kofuna na ruwa;
• 1 matsakaici albasa;
• 1 albasa na nikakken tafarnuwa;
• 1/2 kopin karas da aka yanka;
• 1/2 kofin peas;
• 1/2 kofin koren wake;
• 2 tablespoons na man zaitun;
• 1 tsunkule na gishiri da barkono

Yanayin shiri

A cikin tukunyar soya, sanya cokali biyu na mai sai a sa albasa, tafarnuwa da kayan lambu, a bar shi kamar minti 3 zuwa 5 ko kuma ya yi laushi. Sannan a hada da shinkafar daji da aka shirya, sai a zuba gishiri da barkono kadan a gauraya su.